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  6. Chicken breast vs. Flank steak

Chicken breast vs. Flank steak — In-Depth Nutrition Comparison

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Differences between Chicken breast and Flank steak

  • Chicken breast has more Vitamin B3, Vitamin B5, and Phosphorus, while Flank steak has more Vitamin B12, Zinc, Iron, and Selenium.
  • Flank steak's daily need coverage for Vitamin B12 is 53% higher.
  • Flank steak contains 2 times less Vitamin B3 than Chicken breast. Chicken breast contains 14.782mg of Vitamin B3, while Flank steak contains 7.363mg.
  • The amount of Saturated Fat in Chicken breast is lower.

The food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken breast vs Flank steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken breast
Chicken breast
3
:
7
Flank steak
Flank steak
Contains more Magnesium +34.8%
Contains more Phosphorus +17.1%
Contains more Manganese +133.3%
Contains more Calcium +25%
Contains more Iron +52.6%
Contains more Potassium +22.8%
Contains less Sodium -29.1%
Contains more Zinc +353.7%
Contains more Copper +51.9%
Contains more Selenium +12.2%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +34.8%
Contains more Phosphorus +17.1%
Contains more Manganese +133.3%
Contains more Calcium +25%
Contains more Iron +52.6%
Contains more Potassium +22.8%
Contains less Sodium -29.1%
Contains more Zinc +353.7%
Contains more Copper +51.9%
Contains more Selenium +12.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken breast
Chicken breast
8
:
3
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B6 +10.5%
Contains more Vitamin K +71.4%
Contains more Folate +125%
Contains more Vitamin B12 +340.5%
Equal in Vitamin E - 0.38
Equal in Vitamin B1 - 0.075
Equal in Vitamin B2 - 0.133
Equal in Vitamin B6 - 0.579
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B6 +10.5%
Contains more Vitamin K +71.4%
Contains more Folate +125%
Contains more Vitamin B12 +340.5%
Equal in Vitamin E - 0.38
Equal in Vitamin B1 - 0.075
Equal in Vitamin B2 - 0.133
Equal in Vitamin B6 - 0.579

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Flank steak
Flank steak
Contains more Protein +20.9%
Contains more Carbs +∞%
Contains more Fats +74.7%
Equal in Water - 64.17
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Protein +20.9%
Contains more Carbs +∞%
Contains more Fats +74.7%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +232.3%
Contains more Monounsaturated Fat +92.8%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +232.3%
Contains more Monounsaturated Fat +92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Flank steak Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 27.66g Chicken breast
Fats 4.71g 8.23g Flank steak
Carbs 0.51g 0g Chicken breast
Calories 187kcal 192kcal Flank steak
Calcium 16mg 20mg Flank steak
Iron 1.14mg 1.74mg Flank steak
Magnesium 31mg 23mg Chicken breast
Phosphorus 246mg 210mg Chicken breast
Potassium 276mg 339mg Flank steak
Sodium 79mg 56mg Flank steak
Zinc 1.08mg 4.9mg Flank steak
Copper 0.054mg 0.082mg Flank steak
Manganese 0.021mg 0.009mg Chicken breast
Selenium 26.2µg 29.4µg Flank steak
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.38mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.079mg 0.075mg Chicken breast
Vitamin B2 0.125mg 0.133mg Flank steak
Vitamin B3 14.782mg 7.363mg Chicken breast
Vitamin B5 1.04mg 0.545mg Chicken breast
Vitamin B6 0.64mg 0.579mg Chicken breast
Folate 4µg 9µg Flank steak
Vitamin B12 0.37µg 1.63µg Flank steak
Vitamin K 2.4µg 1.4µg Chicken breast
Tryptophan 0.39mg 0.182mg Chicken breast
Threonine 1.412mg 1.105mg Chicken breast
Isoleucine 1.765mg 1.259mg Chicken breast
Leucine 2.509mg 2.201mg Chicken breast
Lysine 2.836mg 2.338mg Chicken breast
Methionine 0.925mg 0.72mg Chicken breast
Phenylalanine 1.328mg 1.093mg Chicken breast
Valine 1.659mg 1.372mg Chicken breast
Histidine 1.037mg 0.883mg Chicken breast
Cholesterol 91mg 79mg Flank steak
Saturated Fat 1.29g 3.395g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 3.317g Flank steak
Polyunsaturated fat 1.07g 0.322g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Chicken breast
48%
Flank steak
Minerals Daily Need Coverage Score
40%
Chicken breast
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 2.105g)
Which food is richer in vitamins?
Chicken breast
Chicken breast is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.